0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio is Hardio

20:00-32:00 Cardio is Hardio

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Pass Throughs

Banded Around the Worlds

Banded Pull Aparts

Banded Lat Stretch

Banded Good Mornings

Banded Overhead Squats

Specific Warm-up

2-3 Rounds

30 seconds easy pace

20 seconds moderate pace

10 seconds hard pace

—1 minute rest—

Cardio is Hardio

“Chasing Waterfalls”

Waterfall Format: 2 Rounds if you can

20/16 Calorie Row

18/14 Calorie Ski

16/11 Calorie Bike

FOCUS:

• Make as big of teams as you need to…one person for each team starts on row, all others waiting until they are done, then that person moves from row to Ski while another person for each team starts on the Row…etc.

WOD Prep

2-3 Rounds

3 Power Snatch

3 Front Squats

6 Toes to Bar

WOD:

AMRAP 14

7 Power Snatch @115/80

7 Front Squats

14 Toes to Bar

SCORE: Rounds + Reps

PACE GOAL: 5-6 Rounds

FEEL:

• Muscle Burn

• Grip, Legs and Core on 🔥

STRATEGY:

• Singles or 4/3 on Snatch

• Slow and unbroken on Front Squats

• Break early on T2B to try and maintain consistent sets throughout

BEGINNER: 45/35, Alt. V-ups

SCALED: 95/65, V-ups

Rx+: 135/95

COMP: 155/105